Leg Strength and Power Development: Deadlift II

For those of you new to our blogs, Hannah is a goal keeper and one of Innovates newest athletes. This deadlift she is performing is great for stability, strength and power development of the lower extremities - essential to keeper. Hannah has made significant progress throughout the last few weeks, here she is holding form and lifting an impressive 60 kg.

For Hannah's first attempts at a deadlift, click here.

-Mitch

Tennis Specific Exercises

The following video depicts some tennis specific exercises as demonstrated by Anthony. The main emphasis is on stability and movement efficiency utilising the Bodyblade, and development and maintenance of the kinetic chain with cable power exercises. If you have any questions regarding the video or additional sporting questions, please send us an email, or visit us on Facebook.

-Mitch

Leg Strength and Power Development: Deadlift

Hannah is a soccer player (keeper) who has just begun completing deadlifts as a part of her programming - great for leg stability, strength and power development. Before attempting, she completes a practice set with a vertical stick down her back to help maintain posture (natural spinal curves, stabilise shoulder joints) as well as bridges to emphasise gluteal activation and hip drive.

-Mitch

Leg Strength and Power Development: Overhead Power Press

In this video we can see Joe and Jason (cricketers) demonstrating some power presses. This exercise maintains an emphasis on leg drive/power development, a physiological requirement for sprinting and creating momentum throughout a bat swing. The aim is a forceful push through the heels and rapid triple extension of the lower extremities (i.e. ankles, knees, hips). This process will develop momentum towards the upper body, simplifying the overhead shoulder press.

-Mitch

Rugby League and Rugby Union Specific Exercises

Football maintains a heavy emphasis on power and strength, particularly in leg drive, upper body push/pull and rotation - as evident in tackling, running and passing the ball. This video depicts some sports specific movements pertaining to football with additional insight into each exercise.

-Mitch

Cable Lunge Rotations

Jason is a local cricketer currently undertaking the introductory resistance phase of his periodised program. The lunge rotation is a cricket specific exercise which replicates the movements of a batter and bowler. The loaded lunging position encourages leg strength and stability, the cable rotations encourage thoracic extension and improve core strength in a large range of motion, further the cables provide an active resistance constantly pulling Jason off balance.

-Mitch

Sumo Squat

Joe is a cricket player who has just begun his transition into resisted exercise within his periodised plan. The sumo squat is a great introductory exercise regarding leg strength and stability due to the weight position, simple cueing measures (shoulders back, heel and hip drive) and low associated risk of injury in comparison to other conventional lifts. The focus for Joe is maintaining form throughout a moderate resistance and repetition range with increasing intensity over the coming weeks - We will check back in a few weeks as a follow up on progression.

-Mitch

Cricket Specific Exercises

Cricket can be a physically demanding sport, particularly within a representative environment. The following video depicts exercises designed to improve cricket specific movement patterns. Leg stability, strength and power play a major role within cricket (particularly unilateral), aiding in foot placement, agility, bat swing and bowling efforts. Any rotational movements involved are generally associated with action execution i.e. bat swing, ball delivery, throwing etc. These rotational motions act to continue the momentum developed from leg drive into the desired action e.g. back foot cut shot. An emphasis on these movement patterns will aid in streamlining and improving performance.

Mitch

Functional Training Tools: The Surge - Power Exercises (Part III)

Our final video showcasing the Surge demonstrates some power based exercises, representing common movement patterns exhibited by athletes of differing disciplines.

For those new to our blogs, or for more information regarding the the Surge visit Part I of our blog series. For an emphasis on stability based exercises utilising the Surge see Part II.

As always thanks for reading.

Mitch

Functional Training Tools: The Surge - Stability Exercises (Part II)

An exciting piece of exercise equipment, the Surge stands out because of the 'water holding' design. This aspect allows for an active resistance, one that constantly changes, providing an enhanced stimulus and potential for improved stability, strength and power. The following video depicts stability based exercises utilising the Surge.

For more information, click here to visit part I of our blog series on the Surge.

Mitch